18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Monday

Pre WOD Three sets of: Front Squat x 5-6 reps Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps (if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps) Rest 90 seconds WOD Against a 3-minute running clock… Row 500...
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Saturday

WOD In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest EXACTLY five minutes, and then: In teams of three, complete as many rounds as possible in 15 minutes of: 10 Pull-Ups 20 Kettlebell...
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Friday

Pre WOD RomWOD WOD Every four minutes, for a total of six sets, complete: 35/25 Calories of Rowing 10 Overhead Squats (135/95 lbs)
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Thursday

Pre WOD Deadlift x 15 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 5 reps Rest 20 seconds Ring Push-Ups x Max reps Post loads used and reps achieved. WOD Three rounds for time...
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Wednesday

Pre WOD Take 15-20 minutes to find today’s 1-RM Push Press WOD For time: Row 1000 Meters immediately followed by… Three sets of: 10 Push Presses (95/65 lbs) 15 Box Jumps (24″/20″) immediately followed by… 40 Toes to Bar
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Tuesday

WOD Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that...
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Monday

WOD “SISSON” AMRAP 20 minutes 1 Rope Climb 15ft. 5 Burpees 200 meter run * If you have a twenty pound weight vest or body armor wear it.
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Saturday

WOD Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push Press (95/65 lbs) 60 seconds of Rowing (for Calories) Rest 60 seconds
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Friday

Pre WOD Four sets of: Back Squat x 6-8 reps Rest 2 minutes Weighted Pronated-Grip Pull-Ups x 5-7 reps Rest 2 minutes WOD Grace 30 Clean and Jerks for time (135/95)
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Thursday

Pre WOD Shoulder Press Rest 2 minutes between each set. *Set 1 – 5 Reps *Set 2 – 3 Reps *Set 3 – 3 Reps *Set 4 – 2 Reps *Set 5 – 2 Reps *Set 6 – 1 Rep *Set 7 – 1 Rep *Set 8 – 1 Rep WOD Four rounds for time of: 40 Double-Unders 20 Wall Ball Shots 10 Toes to Bar
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